Eating on the run or with little time can be stressful. In the book Miracle of Mindfulness, Buddhist meditation teacher Thich Nhat Hanh encourages stopping and enjoying every bite of a food, a process he calls "mindfulness."
This article discusses how one can take advantage of the opportunity to stop, relax, and enjoy food with three simple meditations.
Lollipop Meditation While Eating
Too often, people rush through food and never taste it. The following meditation takes a lollipop and encourages one to sit and enjoy its sweetness for ten minutes or longer, until the lollipop is gone.
- Sit comfortably in a chair and ensure no distractions before beginning.
- Breathe deeply three times, and insert the lollipop into the mouth. Focus on its sweetness, texture, shape and any other sensations on the tongue.
- Lick and suck the lollipop, but do not bite. Notice the lollipop’s taste, and enjoy it thoroughly until the lollipop is gone.
For some variety, the lollipop may be substituted for another hard candy, square of chocolate, or any other small sweet item that takes a while to dissolve on the tongue.
Thich Nhat Hanh’s Orange Meditation
Mindfulness while eating — being fully present with food — can be both enjoyable and relaxing.
Thich Nhat Hanh encourages eating an orange slowly, being present at every stage from first breaking the peel to the last drop of juice.
The following meditation is an adaptation of Hanh’s exercise that can be used with any favorite fruit. Plan to spend ten minutes or longer on this exercise, and schedule it at a time without interruptions.
- Breath deeply three times, slowly and carefully, or until one feels connected to the self.
- Pick up the orange (or other fruit) and hold it in the palm of the hand. Feel its texture. Notice its color. Spend some time examining and enjoying the orange.
- Slowly begin to peel the orange. Notice the change that occurs under the orange’s skin. Take time to smell the orange. Gently stroke the exposed flesh.
- When the orange is peeled, pick up a segment. Bite into it, and close the eyes to concentrate fully on the orange’s flavor. Do not take another bite until all of the previous bite is gone.
- Pause occasionally to reflect on any new sensations from eating the orange.
- When the orange is gone, focus again on the self with several deep breaths. When ready, open the eyes.
The orange meditation might offer a welcome afternoon snack break at work or at any time when one desires to combine a healthy food with some time out from life.
If having trouble focusing on the orange, stop and take a few deep breaths to center the self. Then try, again, to soak in the details of the orange. Take as much time as desired, and be certain to not put too much pressure on the self during the exercise. Indeed, there is no wrong way to eat an orange.
Enjoy a Meal Meditation
It is possible to taste and enjoy every bite of a meal. For the following exercise, select a favorite meal in a comfortable place such as a favorite restaurant or a clean kitchen. Make sure there is at least twenty minutes to enjoy the meal.
- Sit down comfortably in front of the meal with a beverage of choice.
- Take a moment to soak in the details of the meal. Notice every color and texture. Lean in a little closer to smell the different elements of the meal.
- Pick up a utensil, and carefully take a bite. Close the eyes and savor the flavor of the bite until the flavor begins to lessen.
- Chew and swallow slowly, and wait until all the food is gone from the mouth before taking the next bite.
- Repeat this process until the meal is finished. Stop periodically between bites to enjoy the sight or smell of the food before continuing.
Finding time to enjoy food can be a challenge. With focus and attention, however, any meal or snack can become a meditation for relaxation.
For other ways to meditate using the five senses, Meditations for Tired Eyes – Three Exercises to Ease Eye Stress and Meditations with Food may be of interest.
Source:
Hanh, Thich Nhat. Miracle of Mindfulness. Beacon Press: Boston, 1987.
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